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| Torte de Lini Canada. February 16 2012 17:03. Posts 27005 | Profile Blog # |
So I've been debating about this for a few years now. In fact, about 6 maybe 7 years now. When I was in high-school, we had a lot of ways getting in shape and staying so, especially with my mother feeding me proper foods and such (and myself being in a private sports high-school). I used to excel in jumping, flexibility and overall sprinting (nothing to brag about, but I was uncompetitively pretty good).
I've gotten older now; 22, and I've gained weight but no real muscle mass. I used to be teased by my siblings that I was a stick because I was so skinny and even at the age of 22; I still weigh a mere 135 pounds? I haven't weighed myself in a bit, but it hasn't gone farther than 140 (I'm currently 5'10 - 5'9). In a sense, I'm not overweight, but I am heavily out of shape.
I live on my own now and overall, things are well in terms of general lifestyle, I have a lot of free time even with my responsibilities and work/schooling and some personal projects I've picked up. It wasn't until I started doing these general elective courses on acting that I realized just how out of shape I was. Jumping felt heavier on me, I couldn't really sprint for more than 20 seconds and I used to be able to perform some old dance moves that my parents made me took as a kid (Jazz, Ballet, Tap), but now it makes me ache and my bones creak heavily. I feel so old considering my age and thinking back of teenage years.
I still need my brother to help lift groceries for me (Three full bags of groceries plays a real toll on my back when my brother, who is 2 years younger than me but 20 pounds heavier, can carry them without a problem). I don't like being skinny, I just hate how incapable I am in doing anything.
Overall, I need help gaining weight, being more flexible and at least gain some basic muscle mass. I'm not really comfortable releasing photos of my body (I can do wrist, biceps to show just how scrawny I am), but let's just say I am a pretty scrawny person.
I went through some of the topics around here (Weight gain + training thread), but I can't find what pertains to me exactly in addition to the tools I might have (I saw the one about eating a lot, which I do, but... unhealthy). I have never dieted before, I have actually paid attention to my body before so I don't really know the rigid demands of willpower to do these things or how to accomplish them. To be honest, I'm still unsure if I really want to bother with this despite how available it is for me financially.
So let's get some facts on the table to help you figure out what the hell I can do to improve myself:
- I am a 22-year old male, 5'9-5'10 feet tall, 130 to 140 pounds
- I lead a very sedentary lifestyle. A lot of my work pertains to being at my place, so I get very little exercise during the week
- I eat a lot of junk food. A lot. I used to drink a lot of soda (I don't drink alcoholic drinks or do any drugs) but I've been off of it for 4-5 months [I'm really addicted to it, excessively]. I'm also off candy, which was another addictive thing I ate a lot of [I still get temped a lot]. I still drink a lot juice and a lot of snacks + microwavable foods (pizza bagels, gushers, spaghetti o's, etc.) I have maybe one salad a month and that's with a lot of Italian dressing. I enjoy fine dining out in restaurants a lot, but I also like junk food
- I have no idea what I am doing at all.
- When giving me suggestions for food, consider these two facts; 1. I know how to cook and enjoy cooking to an extent, 2. there is no budget limit to how much food I can buy. I can buy almost anything and everything and thrive to try new things (as long as it doesn't taste like shit). Am I allowed to go out to high-end restaurants? It is a hobby of mine that I deeply enjoy.
- For exercise, I believe my condo. building has a small gym room with treadmill, weights and a ball. I also have indoor pool, jacuzzi and sauna. I'm not sure if these things are of any use, but these are the tools I have.
- I need to go clothes shopping soon, so are there things I should pick up? I'm really not a huge fan of sleeveless tops because I'm so insecure about my arms (I don't even wear t-shirts that much because of my insecurity). I need to pick up proper shoes that aren't moonboots.
- How do I stay motivated and willing to do this? It sounds silly considering how much I have at my disposal, but I don't know how determined I am to follow-through.
- I have a disgustingly fast metabolism. My father weighs 160 I believe and he is 6 feet something at the age of 50-something. While my siblings inherited my mother's genes meaning they gain weight incredibly fast without proper exercise, I have my father's genes where we lose weight even doing nothing. I've eaten so much junk food without moving or doing anything for weeks and gain about 2 pounds [I'm sure there's a scientific reason to this that isn't relative to my metabolism, I'm terrible with biology and the body]. In any case, I lose weight incredibly fast without real effort or issue, perhaps it is why I am so skinny. You can actually tap on my sternum directly and it will make a sound similar to marble. My hipbones, too, can be felt and mimic a similar sound.
So yeah, that's pretty much it. What really snapped at how out of shape I was was when we were stretching during my class and I was on my back and she suggested we try and get our feet to touch the floor behind our head (something I used to do easily, my parents signed me up to gymnastics as a kid as well -- plus its just something that I used to be able to do) and when I tried, my lower back became immensely sore, unbearably so and I couldn't really move.
So yeah, that's that. Hesitating if I should send this, but shit. Might as well.
*sorry if the topic is poorly made or poorly informedLast edit: 2012-02-16 17:08:50 |
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| GoTuNk! Chile. February 16 2012 17:12. Posts 2219 | Profile Blog # |
You need to do a weight lifting routine that involves squats, benches and deadlifts. That will make you strong and put some muscle mass fairly easy as you ride your begginer gains. You require an oly barbell, discs, a squat/power rack and a bench rack; basically the basics for a decent gym, though many may not have them; find one which does.
The suggested routines for newbies are Starting Strength, or stronglifts 5x5, its up to you.
About nutrition, you can learn to eat clean and follow healthier eating habits, however while begining weight lifting training as long as you eat enough calories with sufficient protein you will still gain muscle (albeit, a bit more fat than you should).
Read the OP here for more info and feel free to post there for feedback 
http://www.teamliquid.net/forum/viewmessage.php?topic_id=312476 |
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| Torte de Lini Canada. February 16 2012 17:14. Posts 27005 | Profile Blog # |
You linked my own topic ):
I also don't want to go to a public gym. I'm really looking to keep it private and within my area of privacy. D: That's not possible is it? Are cardio things like laps around the pool, running on the treadmill not going to work in my favor (I should ask my father these things since he's a cardiologist, but I'm a bit embarrassed D: )
edit: nevermind: you guys cover a lot of obvious questions in the topics o_O!Last edit: 2012-02-16 17:27:20 |
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| NeedsmoreCELLTECH Netherlands. February 16 2012 17:27. Posts 608 | Profile Blog # |
From a regular I would've expected better ;/ All you need to know is in the Stickies.
TL;DR: do Starting Strength and eat properly. Just because you're weak doesn't mean that anybody gives a shit when you're at the gym. If it's really an issue, set-up your own squat rack and stuff, but it might set you back 1500$~.
I did the above and went from 63kg to 85kg in 6~months, without gaining a lot of fat.Last edit: 2012-02-16 17:28:27 |
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| Sneakyz Sweden. February 16 2012 17:31. Posts 2323 | Profile # |
| If your goal is to look less "scrawny" you need to lift weights and get some muscle. Cardio would not really be beneficial, but you can still do some cardio if you enjoy it ofcourse. |
| | I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. |
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| Torte de Lini Canada. February 16 2012 17:32. Posts 27005 | Profile Blog # |
I'm not a regular of this sub-forum.
I'm reading the topics more thoroughly now. The food section seems really thorough, but not exactly helping me out on how to cook it all together and such. It's got a lot of vegetables, fruits, meat and fish (+ eggs, etc). But how would I implement this in a 3-course meal and enough for it to be satisfying (I didn't mention this in the OP, but I'm looking to eat a lot. I eat a lot of small portions, so my stomach is rather small, I'm looking to expand it and eat until I'm full which is something I typically don't do).
TL;DR: do Starting Strength and eat properly. Just because you're weak doesn't mean that anybody gives a shit when you're at the gym. If it's really an issue, set-up your own squat rack and stuff, but it might set you back 1500$~.
I'm going to take a better look of the gym room tomorrow when I leave for my class. It's really small and suitable for like: one person at a time haha, but I think it has a proper lift weight thing (sorry, I don't know the name, but it has a bar you pull towards you and weights go up depending how many you set).Last edit: 2012-02-16 17:34:04 |
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| sJarl Iceland. February 16 2012 17:33. Posts 1583 | Profile # |
What usually works the best is to start weightlifting and eating a caloric rich diet.
Starting Strength covers that pretty well. Public gyms are not so terrible, just learn the lifts (takes some time getting them from terrible to acceptable) and plug some headphones in and ignore the shit out of everyone.
Easy laps in the pool could be done on the off days of SS to speed recovery and just make you feel better overall.
As for diet, cook all your meals. Make them rich in protein (= meat, meat, meat, eggs, cheese, etc) and complex carbs (sweet potatoes are supreme!).
Also, there is no fast enough metabolism that counters a diet with high enough calories. Shoot for about 3-3.5k every day for the first 2 weeks and then add more if you are not gaining enough weight.
Will see if I can add more after class
edit:
eating a lot of food in one sitting is a thing of practice. it comes with experience.Last edit: 2012-02-16 17:34:32 |
| | "Witness!" - Karsa Orlong |
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| Torte de Lini Canada. February 16 2012 17:37. Posts 27005 | Profile Blog # |
On February 16 2012 17:33 sJarl wrote:What usually works the best is to start weightlifting and eating a caloric rich diet. Starting Strength covers that pretty well. Public gyms are not so terrible, just learn the lifts (takes some time getting them from terrible to acceptable) and plug some headphones in and ignore the shit out of everyone. Easy laps in the pool could be done on the off days of SS to speed recovery and just make you feel better overall. As for diet, cook all your meals. Make them rich in protein (= meat, meat, meat, eggs, cheese, etc) and complex carbs (sweet potatoes are supreme!). Also, there is no fast enough metabolism that counters a diet with high enough calories. Shoot for about 3-3.5k every day for the first 2 weeks and then add more if you are not gaining enough weight. Will see if I can add more after class edit: eating a lot of food in one sitting is a thing of practice. it comes with experience.
Is there a recipe book or something out there? I can afford a lot of these foods listed here: http://robbwolf.com/wp/wp-content/uploads/2010/12/shopping-list.pdf
http://www.fitnessspotlight.com/ShoppingList.pdf
But I wouldn't know how to use them in proper meals. Also, is keeping track of how many calories that important? I understand there's a major relation between burning calories and how much you intake, but if I just want to gain some muscle mass, eat properly and become a bit more flexible, do I have to maintain a regiment or lifestyle that involves major scrutiny on my eating habits and exercise to the point of making sure the balance is even by the minimal point?
I can't believe it's suggested that I have to quit all juices. I thought some these healthy ones at least give a great dose of vitamin C. I have a huge dependency of juice for energy otherwise I get cranky or become sluggish (probably because I'm not eating properly in addition, thus widening the dependency).
Even just some weight, not necessarily muscle. I don't know how much fat I have on me, but my mother used to suggest for me to eat a lot of grain and a lot of meat because I was so skinny.Last edit: 2012-02-16 17:42:48 |
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| Logros Netherlands. February 16 2012 17:41. Posts 9728 | Profile # |
I would really advise you to go to a gym. It's not as scary as you think, there's many normal and skinny people in there just like you . And sJarl said, 'fast metabolism' is no excuse, just eat more. There's a ton of nutrition info in the sticky's, but I can tell you that a few liters of whole milk a day is a great way to get used to the higher caloric intake. Just make sure you're running a program like Starting Strength so your weight gain isn't all fat.
For meals it's really not that hard, just try out different stuff and see what you like. For example my main meal every day is some kind of meat or fish, (sweet) potatoes or rice and vegetables. Last edit: 2012-02-16 17:44:06 |
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| sJarl Iceland. February 16 2012 17:42. Posts 1583 | Profile # |
There was a recipe thread here somewhere, there might be some nice things there. But with most of the things on the shopping list you can just pick some, throw on a pan and it's done and tasty. Maybe add some salt and pepper.
As for the calorie counting, exact measurements aren't needed but you need to know an rough estimate since then you can scale it up or down depending on how your body is reacting to it (storing heaps of fat or not).
Also for flexibility stuff check out: www.mobilitywod.com
It's a goldmine for us sedetary people. |
| | "Witness!" - Karsa Orlong |
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| Torte de Lini Canada. February 16 2012 17:46. Posts 27005 | Profile Blog # |
I was going to ask about stretching! I really need it, I've had pains in my back for months, I hate massages, so I'm hoping stretching will unknot it (my lower back is killing me).
I'm hoping that I can diversify my array of cooking so this becomes at least fun for me, in one aspect or another. Like I said, I'm fine with just gaining overall weight before really trying to go out and gain muscle mass. Tomorrow I'll definitely check out that small gym I have within my condo. building! See if I can work something out!
again sorry if the topic seems overall uninformed. This is really a whole new domain for me, some things are obvious to how much they pertain to me, but some things I'm not sure if I can draw in much use or if I really want to go into that level of depth in terms of specfiics and dedicationLast edit: 2012-02-16 17:47:53 |
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| NeedsmoreCELLTECH Netherlands. February 16 2012 17:47. Posts 608 | Profile Blog # |
On February 16 2012 17:37 Torte de Lini wrote:
Show nested quote +On February 16 2012 17:33 sJarl wrote:What usually works the best is to start weightlifting and eating a caloric rich diet. Starting Strength covers that pretty well. Public gyms are not so terrible, just learn the lifts (takes some time getting them from terrible to acceptable) and plug some headphones in and ignore the shit out of everyone. Easy laps in the pool could be done on the off days of SS to speed recovery and just make you feel better overall. As for diet, cook all your meals. Make them rich in protein (= meat, meat, meat, eggs, cheese, etc) and complex carbs (sweet potatoes are supreme!). Also, there is no fast enough metabolism that counters a diet with high enough calories. Shoot for about 3-3.5k every day for the first 2 weeks and then add more if you are not gaining enough weight. Will see if I can add more after class edit: eating a lot of food in one sitting is a thing of practice. it comes with experience.
Is there a recipe book or something out there? I can afford a lot of these foods listed here: http://robbwolf.com/wp/wp-content/uploads/2010/12/shopping-list.pdfhttp://www.fitnessspotlight.com/ShoppingList.pdfBut I wouldn't know how to use them in proper meals. Also, is keeping track of how many calories that important? I understand there's a major relation between burning calories and how much you intake, but if I just want to gain some muscle mass, eat properly and become a bit more flexible, do I have to maintain a regiment or lifestyle that involves major scrutiny on my eating habits and exercise to the point of making sure the balance is even by the minimal point? I can't believe it's suggested that I have to quit all juices. I thought some these healthy ones at least give a great dose of vitamin C. I have a huge dependency of juice for energy otherwise I get cranky or become sluggish (probably because I'm not eating properly in addition, thus widening the dependency). Even just some weight, not necessarily muscle. I don't know how much fat I have on me, but my mother used to suggest for me to eat a lot of grain and a lot of meat because I was so skinny.
You can get your vitamins elsewhere, if you're paranoid, take a multi-vitamin. You're making this really complicated;
Robb Wolff says eggs, tomatoes and salmon are healthy. So you make a 5-6egg, 3 tomatoe 200grams of salmon breakfast each fucking day. Voila, you got your breakfast. Repeat for rest of meals
Also dairy is a good supplement to Paleo, Robb says it's okay to do so. Drink 1/2 gallon of milk in addition to a ton of food, and do EXACTLY Starting Strength, and you'll be awesome in no time. |
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| Torte de Lini Canada. February 16 2012 17:50. Posts 27005 | Profile Blog # |
On February 16 2012 17:47 NeedsmoreCELLTECH wrote:
Show nested quote +On February 16 2012 17:37 Torte de Lini wrote:
On February 16 2012 17:33 sJarl wrote:What usually works the best is to start weightlifting and eating a caloric rich diet. Starting Strength covers that pretty well. Public gyms are not so terrible, just learn the lifts (takes some time getting them from terrible to acceptable) and plug some headphones in and ignore the shit out of everyone. Easy laps in the pool could be done on the off days of SS to speed recovery and just make you feel better overall. As for diet, cook all your meals. Make them rich in protein (= meat, meat, meat, eggs, cheese, etc) and complex carbs (sweet potatoes are supreme!). Also, there is no fast enough metabolism that counters a diet with high enough calories. Shoot for about 3-3.5k every day for the first 2 weeks and then add more if you are not gaining enough weight. Will see if I can add more after class edit: eating a lot of food in one sitting is a thing of practice. it comes with experience.
Is there a recipe book or something out there? I can afford a lot of these foods listed here: http://robbwolf.com/wp/wp-content/uploads/2010/12/shopping-list.pdfhttp://www.fitnessspotlight.com/ShoppingList.pdfBut I wouldn't know how to use them in proper meals. Also, is keeping track of how many calories that important? I understand there's a major relation between burning calories and how much you intake, but if I just want to gain some muscle mass, eat properly and become a bit more flexible, do I have to maintain a regiment or lifestyle that involves major scrutiny on my eating habits and exercise to the point of making sure the balance is even by the minimal point? I can't believe it's suggested that I have to quit all juices. I thought some these healthy ones at least give a great dose of vitamin C. I have a huge dependency of juice for energy otherwise I get cranky or become sluggish (probably because I'm not eating properly in addition, thus widening the dependency). Even just some weight, not necessarily muscle. I don't know how much fat I have on me, but my mother used to suggest for me to eat a lot of grain and a lot of meat because I was so skinny.
You can get your vitamins elsewhere, if you're paranoid, take a multi-vitamin. You're making this really complicated; Robb Wolff says eggs, tomatoes and salmon are healthy. So you make a 5-6egg, 3 tomatoe 200grams of salmon breakfast each fucking day. Voila, you got your breakfast. Repeat for rest of meals Also dairy is a good supplement to Paleo, Robb says it's okay to do so. Drink 1/2 gallon of milk in addition to a ton of food, and do EXACTLY Starting Strength, and you'll be awesome in no time.
Oh I am? That's ironic, I wanted to make it really simple. Get this, this and this. Eat a lot of it, do this for XYZ hours a day and sleep XYZ time. That's what I was hoping for, but I figured that that was too simple considering what I'm trying to go for.
Holy shit, 5-6 eggs? I can only eat like 3 if I'm really hungry. If I feel like I can't eat anymore do I just keep eating anyways? I can salmon, but I don't really like fish, I'll just mix it in with the scrambled eggs.
I'm in Canada, we don't have gallons. Which milk do I drink? I shamelessly used to drink 3.25% fat milk thinking it'd help me get fatter, but then I ended up just liking the taste a lot.
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| Torte de Lini Canada. February 16 2012 17:52. Posts 27005 | Profile Blog # |
| Ah, I should mention I sleep excessively or very little. I sleep at 6 a.m (I fall asleep watching a movie, only way I can sleep now) and wake up around 12 to 2 p.m. It's pretty bad and childish. But I think I can regulate it to something standard. |
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| Sneakyz Sweden. February 16 2012 17:54. Posts 2323 | Profile # |
Well you obviously don't want to eat so much you feel sick, it would probably be okay to build up your food intake over a week or so to give your stomach time to expand. Just eat until you feel really full and then try to eat more the next day.
You want the real fat milk and not the skimmed non-fat stuff. If you want to gain weight, liquid calories(healthy ones) are good because they will not make you as sated, which means you can eat more.
Edit: Sleep is very important and you should try to get around 8-9 hours at a regular time every day.Last edit: 2012-02-16 17:56:06 |
| | I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. |
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| Torte de Lini Canada. February 16 2012 17:58. Posts 27005 | Profile Blog # |
Oh, so 3.25% is good!? That's terrific! I can literally quit all my juices if I can drink 2 litres of milk a day (which I do, just of various juices instead -- replacing it with milk is ezpz).
The problem is, I don't know what full is like. That sounds really silly, but I haven't felt bloated or like I ate too much or "full" in maybe 7-8 years? I only eat out to places I enjoy the taste, but I always stop when I think I've enjoyed the taste of the meal enough and want to enjoy the taste back home at another time or when I am just not interested in eating any more (even at buffets, I just stop eating because I don't really have an interest in intaking anymore full, not necessarily feeling fatter or even more full [and in fact, I end up snacking when I get home again]).
When I was a teenager [16-17], I used to eat off the kid's menu because I never ate that much. |
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| sJarl Iceland. February 16 2012 18:07. Posts 1583 | Profile # |
Replace all your juices with full fat milk and you'll be doing pretty good.
Also, sleep regularly. Find a pattern that suits you and that may involve going to sleep unnaturally early on the weekend but damn it will make you feel beter and more stable. Your hormones will also thank you. Keep it to about 7-8 hours. |
| | "Witness!" - Karsa Orlong |
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| NeedsmoreCELLTECH Netherlands. February 16 2012 18:14. Posts 608 | Profile Blog # |
The eggs seem like a lot, but the whole thing is like 800cals in total; I'd need 3 1/2 bowls to bulk. That's what I mean with eating a LOT of food. The 3.25% milk makes things a ton easier. To make things simple:
- Get 8 hours of sleep a night
- Do Starting Strength
- Do some stretches in the morning evening, mobilitywod.com is a fantastic resource
- Figure out your BMI and add 1000 cals to that if your metabolism is really that freaky high. It'll probably end up being 3 big-ass meals and 1/2 gallon of that 3.25% milk
- Remember that you eat in order to grow. Not because it's fun, or it's tasty, or whatever the fuck you want. You want to be a bad-ass? You gotta eat. Bulking sucks ass for 99% of all skinny kids, it's not fun, but it's what you have to do.
- Don't fuck up, do exactly the above.
- Log your calories. Everything you eat. Most skinny people vastly overestimate how many calories they eat. You might want to build up to those amounts of food, but it's never going to be 'fun' to eat a fuckton. If you put some effort into cooking it can be more bearable though.Last edit: 2012-02-16 18:17:37 |
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| GoTuNk! Chile. February 16 2012 18:18. Posts 2219 | Profile Blog # |
On February 16 2012 17:58 Torte de Lini wrote:
Oh, so 3.25% is good!? That's terrific! I can literally quit all my juices if I can drink 2 litres of milk a day (which I do, just of various juices instead -- replacing it with milk is ezpz).
The problem is, I don't know what full is like. That sounds really silly, but I haven't felt bloated or like I ate too much or "full" in maybe 7-8 years? I only eat out to places I enjoy the taste, but I always stop when I think I've enjoyed the taste of the meal enough and want to enjoy the taste back home at another time or when I am just not interested in eating any more (even at buffets, I just stop eating because I don't really have an interest in intaking anymore full, not necessarily feeling fatter or even more full [and in fact, I end up snacking when I get home again]).
When I was a teenager [16-17], I used to eat off the kid's menu because I never ate that much.
Once you start weightlifting regularly, your appetite will skyrocket. Eating a pound of meat after gym is one of the most enjoyable feelings |
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| KOVU Denmark. February 16 2012 18:33. Posts 681 | Profile # |
As to eating eggs. Eating hardboiled eggs is really hard, and I doubt I could get through 5 hardboiled without any problems. But scrambling the eggs is easy peasy and all of a sudden 8 eggs seems easy to eat.
On February 16 2012 18:07 sJarl wrote:
Replace all your juices with full fat milk and you'll be doing pretty good.
Also, sleep regularly. Find a pattern that suits you and that may involve going to sleep unnaturally early on the weekend but damn it will make you feel beter and more stable. Your hormones will also thank you. Keep it to about 7-8 hours.
As to sleeping; there are loads of way to get yourself to be more sleepy. Working out has made me be able to sleep at will pretty much, and if I have to go to bed earlier than usual there are a few methods: One that might sound silly is to stand on one leg until it is really tired, sounds weird but is terribly effective.
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